9 symptoms of magnesium deficiency and 9 foods to fix it

Magnesium is critical for our health, and the body needs solid amount of this mineral to function optimally.  As a matter of fact, magnesium is required for all body organs, especially the kidney, muscles, and the heart. It is also worth mentioning that this vital mineral takes part in over 300 metabolic processes.

Recommended Dietary Allowances (RDAs) for Magnesium
AGE                                              MALE                      FEMALE

1-3 years 80 mg 80 mg
4-8 years 130 mg 130 mg
9-13 years 240 mg 240 mg
14-18 years 410 mg 360 mg
19-30 years 400 mg 310 mg
31-50 years 420 mg 320 mg
51+ years 420 mg 320 mg

If one fails to meet the RDA for magnesium, the body starts showing certain symptoms. Among them are:

  • Abnormal heart rhythms
  • Fatigue
  • Weakness
  • Dizziness
  • Nausea, vomiting
  • Diarrhea
  • Muscle weakness
  • Muscles twitches
  • Low blood pressure

Although rare, symptoms like the ones below are also possible:

  • Tremors
  • Vertigo
  • Memory problems
  • Loss of appetite
  • Anxiety
  • Lethargy

Additionally, magnesium deficiency leads to conditions like diabetes, high blood pressure, respiratory issues, asthma, epilepsy, Parkinson`s disease,  osteoporosis, dementia, ADHD,  migraines, atherosclerosis, sleep disorders, and many more.

As mentioned in the very beginning, magnesium takes part in over 300 metabolic processes.  It is also known to aid the transportation of vitamin D, silica, and calcium.  It improves digestion too, and is required for the body to activate muscles and nerves and produce energy.  What`s more, it even acts as preventative measure against Alzheimer`s disease and arthritis.

What contributed to the prevalence of magnesium deficiency is the fact that modern farming methods are inhibiting our ability to get the RDA for magnesium by growing the crops in magnesium-depleted soil. Earlier, magnesium was found in the soil and thus it used to find its way in the food we eat. Unfortunately, the excessive use of fertilizers and chemicals has depleted the soil from this vital mineral.

Another thing that depletes the body of magnesium is the use of certain prescription and over-the-counter drugs.  The list includes certain acid blocking drugs, blood pressure drugs, antacids, heart medications, hormones, oral contraceptives, corticosteroids, and antibiotics.

The test that is commonly done in doctors` offices is designed to measure serum magnesium levels. However, such method fails to give the best information regarding the intracellular magnesium levels.  This basically means that this test doesn’t measure the magnesium level within the cell, where up to 99 percent of the magnesium in the body is concentrated. Currently, the bowel test is the best way to find out whether one is magnesium deficient or not.

Magnesium can be taken through supplements, such as those containing magnesium chloride, also known as magnesium oil.  Even better, there are natural sources of magnesium which can be eaten to boost magnesium levels in the body. So, while supplementation works quite well, replenishing this valuable mineral by diet is far better option.

Increase Magnesium Intake Naturally

Consuming the following foods on a regular basis is one of the best ways to increase magnesium intake naturally:

  • Avocados
  • Bananas
  • Dark chocolate
  • Dry fruits
  • Dark leafy veggies
  • Almonds and cashews
  • Fish
  • Okra
  • Brown rice

Source: webmd

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